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Post by Vikingjoe93 on Jul 10, 2006 8:27:25 GMT -5
I am starting bodyfx's p/rr/sh workout this week and thought i would start a new journal. Any suggestions on my workout's will be greatly appreciated. ;D
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Post by Vikingjoe93 on Jul 10, 2006 8:32:00 GMT -5
7-10-06 monday meals
5:00 am 4 oatmeal pancakes
9:00 am 5.5 oz bbq chicken breast 1 cup of red potatos 1cup of green peas
12:30 pm 5.5oz chicken breast 1 cup of green peas 1.5 cups of green beans
4:00 pm chest workout/cardio
5:30 20 grams of whey protein 5oz eye of round steak 5oz sweet potato 1cup of broccoli
8:30 5oz chicken breast 4oz red potatos
fit day has me consuming
2205 calories 34 grams of fat 197 carbs 255 protein
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Post by Vikingjoe93 on Jul 10, 2006 8:34:57 GMT -5
7-10-06 chest/triceps/ cardio
dumb bell bench press
*12x 45 *12x 50 4/6x 85 4/6x 90 4/6x90
incline dumb bell bench press
4/6x 80 4/6x 80 4/6x 80(4)
dips 4/6x bodyweight 4/6x bodyweight(5)
pushdowns rope
4/6x 70 4/6x 70 4/6x 70
skull crushers
4/6x 70 4/6x 70
kickbacks 4/6x 25 4/6x 30
cardio on treadmill for 30 minutes with a walk/jog pace, distance was 2 miles
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Post by Hoopie on Jul 10, 2006 22:25:27 GMT -5
Diet looks pretty good Joe. Interested to see how you like p/rr/s. Your carbs were probably a little lower because fit day calculates them in the veggies.you dont have to add them in because your body has to burn more cals to digest the veggies than what they have in them.
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Post by Vikingjoe93 on Jul 11, 2006 5:41:57 GMT -5
Diet looks pretty good Joe. Interested to see how you like p/rr/s. Your carbs were probably a little lower because fit day calculates them in the veggies.you dont have to add them in because your body has to burn more cals to digest the veggies than what they have in them. Do the sweet green peas not count for total carb intake? I know the green beans don't but i thought the sweet peas did.
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Post by Vikingjoe93 on Jul 11, 2006 8:27:28 GMT -5
7-11-06 tuesday
5:00 am
4 oatmeal pancakes
9:00 am
5oz chicken breast 5oz red potatos 1 cup of green beans
1:00
5oz chicken breast 5oz red potatos 1 cup of green beans
5:30
50 grams of whey protein 5 oz sweet potato .75 cups of sweet green peas 5 grams of creatine
8:30 10 egg whites/ 2 yolks
2074 calories 33 fat 191 carbs 240 protein
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Post by Vikingjoe93 on Jul 11, 2006 8:30:29 GMT -5
7-11-06 tuesday back/lower back/traps
hyperextensions 12xbodyweight 12xbodyweight 12xbodyweight 12xbodyweight
rack dead lift 3/6x315 3/6x365 3/6x365
i have never done this exercise so it took a set to get the right weight
bent over row
4/6x185 4/6x185 4/6x185
dumb bell rows 6x80 6x80
close grip seated row 6x185 6x195
barbell shrugs 6x275 6x275 6x275
leg raises(abs) 12xbodyweight for all these sets 12x 12x 12x
cardio
25 minutes on the treadmill with a walk/jog combination, distance was 1.6 miles after i was done
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Post by mrky03 on Jul 11, 2006 16:58:27 GMT -5
#bbravosmiley8hh#
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Post by Hoopie on Jul 11, 2006 19:41:19 GMT -5
I do believe you have to count sweet peas.
Nice w/o you filled in for the 10th buddy! Great Job.
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Post by Vikingjoe93 on Jul 12, 2006 3:54:10 GMT -5
I do believe you have to count sweet peas. Nice w/o you filled in for the 10th buddy! Great Job. Thanks, i thought the green peas counted ;D
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Post by Vikingjoe93 on Jul 12, 2006 8:33:55 GMT -5
7-12-06 wednesday meals- cardio
5:00am
4 oatmeal pancakes
9:00
5oz bbq chicken breast 5oz red potatos 1 cup of green beans
1:00
5oz bbq chicken breast 5oz red potatos 1 cup of green beans
4:30pm
5 oz chicken breast 1 cup raw broccoli
8:00
5oz eye of round steak 1 cup of green beans or broccoli
1774 calories 30 fat 148 carbs 217 protein
elliptical glider 25 minutes, no weights today
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Post by chanman83 on Jul 12, 2006 9:03:33 GMT -5
Hey Viking, I don't know how I missed your journal but keep up the great work. Your food intakes are awesome. OH yeah, KEEP on rocking those weights! #arockon6ha#
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Post by Vikingjoe93 on Jul 12, 2006 16:33:31 GMT -5
Thanks chanman, i just started this journal because i am using eric's workout.
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Post by mrky03 on Jul 12, 2006 17:27:36 GMT -5
Keep pushin it vikingjoe!
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Post by Vikingjoe93 on Jul 13, 2006 17:59:39 GMT -5
7-13-06 thursday meals
5:00 am
4 oatmeal pancakes
9:00 am
5oz chocken breast 5oz red potatos 1 cup of green beans
12:30
5oz chicken breast 1 cup of brown rice 1 cup of green beans
5:30 postworkout
1 cup wheat noodles 3oz lean hamburger 40grams of whey protein in water with 5 grams of creatine
7:00
2oz honey roasted peanuts i'm really hunger for some reason
8:00
10 egg whites
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Post by Vikingjoe93 on Jul 13, 2006 18:04:44 GMT -5
7-13-06 thursday quads/hams
15 minutes on bike waiting on my partner, he never showed up.
free weight squats
12x95 12x135 8x185 6x245 6x245 6x265
it has been awhile since i have done free weight squats so i kind of watched my weight, i have been doing smith machine squats
leg press
6x810 6x810 6x720
single leg extensions
6x80 6x80 6x80
seated ham curls
15x50 12x90 6x180 6x180 6x180
barbell deadlifts
6x265 6x265 6x265
i may be a chump but i was wore out after this workout, i decided to do calves on saturday.
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Post by Tim Wescott on Jul 14, 2006 4:54:06 GMT -5
Good squatting Joe........I see nothing wimpy about that routine bud!!
How do you like doing P/RR/S ??
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Post by Vikingjoe93 on Jul 14, 2006 5:04:18 GMT -5
Good squatting Joe........I see nothing wimpy about that routine bud!! How do you like doing P/RR/S ?? This is the first week of the new program so give me about a month and i'll let you know tim. ;D
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Post by Vikingjoe93 on Jul 14, 2006 5:12:32 GMT -5
I just wanted to let everyone know that it is friday morning and after 3 days of lifting on power week it feels like someone has beat me with a stick. My traps are even sore and i have never felt them in my entire life.
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Post by chanman83 on Jul 14, 2006 13:37:23 GMT -5
I just wanted to let everyone know that it is friday morning and after 3 days of lifting on power week it feels like someone has beat me with a stick. My traps are even sore and i have never felt them in my entire life. KICK ASS!!! I did legs yesterday.. Duck walking.. all weekend long!
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